DAILY REQUIREMENTS OF VITAMINS AND MINERALS FOR HEALTHY LIFESTYLE

many people in the world suffer from deficiency of vitamins and minerals

they dont know about how much intake of vitamins and minerals are good for their health

some people take vitamins and minerals pills to complete their daily intake of vitamins and minerals

some people dont take pills they just ignore it

around the world many people are those who suffer from deficiency of vitamins and minerals and they go to the hospitals for check up and doctor recommended the multivitamins
before that they suffer from lake of energy backpain joint pain weakness insomnia anemia low vision
difficult to walk and many other major disease include kidney lungs liver heart problems

i recommended to eat a healthy diet food include vegetable and non-vegetable fruits dry fruits whole grains legumes Lentils

avoid junky food

junky food may fulfil your hunger but will not fullfill your daily requirements of vitamins and minerals

and it will cause severe deficiency of vitamins and minerals

high dose of vitamins and minerals may also harm you
and will be toxic for you

im going to share a chart
that will be helpful for you

and you will be correct the deficiency of vitamins and minerals
for the daily requirement of vitamins and minerals

Vitamins Recommended daily intake
Vitamins informational pages

Over dosage (mg or µg/d)
Biotin
(B-complex)

30 µg Biotin in food and as a supplement No information found
Folate
(B-complex)

400 µg Folate in food and as a supplement Doses larger than 400 µg may cause anaemia and may mask symptoms of a vitamin B12 deficiency
Vitamin A 600 µg Vitamin A in food and as a supplement Extremely high doses (>9000 mg) can cause dry, scaly skin, fatigue, nausea, loss of appetite, bone and joint pains and headaches
Vitamin B1 (thiamin)

1,4 mg Vitamin B1 in food and as a supplement No toxic effects resulting from high doses have been observed
Vitamin B2 (riboflavin)

1,6 mg Vitamin B2 in food and as a supplement Doses higher than 200 mg may cause urine colour alteration
Vitamin B3 (niacin)

18 mg Vitamin B3 in food and as a supplement Doses larger than 150 mg may cause problems ranging from facial flushing to liver disease
Vitamin B5 (patothenic acid)

6 mg Vitamin B5 in food and as a supplement Dose should not exceed 1200 mg; this may cause nausea and heartburn
Vitamin B6 (pyridoxine)

2 mg Vitamin B6 in food and as a supplement Doses larger than 100 mg may cause numbness and tingling in hands and feet
Vitamin B12 (cobalamine)

6 µg Vitamin B12 in food and as a supplement Doses larger than 3000 µg may cause eye conditions
Vitamin C (ascorbic acid)

75 mg Vitamin C in food and as a supplement No impacts of over dose have been proven so far
Vitamin D (cholecalciferol)

5 µg Vitamin D in food and as a supplement Large doses (>50 µg) obtained form food can cause eating problems and ultimately disorientation, coma and death
Vitamin E (tocopherol)

10 mg Vitamin E in food and as a supplement Doses larger than 1000 mg cause blood clotting, which results in increased likelihood of haemorrhage in some individuals
Vitamin K 80 µg Vitamin K in food and as a supplement Large doses of one form of vitamin K (menadione or K3) may result in liver damage or anaemia
Minerals Recommended daily intake Over dosage
Boron < 20 mg No information found
Calcium 1000 mg Doses larger than 1500 mg may cause stomach problems for sensitive individuals
Chlorine
3400 mg
(in chloride form)

No information found
Chromium 120 µg Doses larger than 200 µg are toxic and may cause concentration problems and fainting
Copper 2 mg As little as 10 mg of copper can have a toxic effect
Fluorine 3,5 mg No information found
Iodine 150 µg No information found
Iron 15 mg Doses larger than 20 mg may cause stomach upset, constipation and blackened stools
Magnesium 350 mg Doses larger than 400 mg may cause stomach problems and diarrhoea
Manganese 5 mg Excess manganese may hinder iron adsorption
Molybdenum 75 µg Doses larger than 200 µg may cause kidney problems and copper deficiencies
Nickel < 1 mg Products containing nickel may cause skin rash in case of allergies
Phosphorus 1000 mg Contradiction: the FDA states that doses larger than 250 mg may cause stomach problems for sensitive individuals
Potassium 3500 mg Large doses may cause stomach upsets, intestinal problems or heart rhythm disorder
Selenium 35 µg Doses larger than 200 µg can be toxic
Sodium 2400 mg No information found
Vanadium < 1,8 mg No information found
Zinc 15 mg Doses larger than 25 mg may cause anaemia and copper deficiency